10-15 mins Mixed Stretching & Splits

1 Set

Barbell Bench Press

4 Sets x 10,5,3,3 Reps

Barbell Bench Press

6 Sets x 5,3,1,8,8,8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 10 Reps

Cable Lateral Raise

2 Sets x 24 Reps

Face down, incline bench Shrugs

4 Sets x 15 Reps

10-15 mins Mixed Stretching & Splits

1 Set

Barbell Hip Thrust

3 Sets x 10 Reps

Barbell Squat

2 Sets x 10 Reps

Barbell Deep Squat

6 Sets x 5,5,5,8,8,8 Reps

Smith Machine Bulgarian Split Squat

3 Sets x 12 Reps

Machine Leg Extension

3 Sets x 15 Reps

Cable Rope Hammer Curl

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

10-15 mins Mixed Stretching & Splits

1 Set

Barbell Military Press

2 Sets x 10 Reps

Barbell Military Press

6 Sets x 5,3,1,8,8,8 Reps

Weighted Tricep Dip

3 Sets x 10 Reps

Chin-Up with Knee Raise

6 Sets x 6 Reps

Cable Seated Row

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Dumbbell Upright Row

3 Sets x 12 Reps

Cable One-Arm Lateral Raise

2 Sets x 30 Reps

10-15 mins Mixed Stretching & Splits

1 Set

Barbell Deadlift

2 Sets x 5 Reps

Barbell Deadlift

1 Set

Barbell Front Squat

5 Sets x 5,10,8,8,8 Reps

Machine Leg Press

3 Sets x 12 Reps

Machine Calf Raise

5 Sets x 12 Reps

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Cable Bicep Curl

3 Sets x 12 Reps

Barbell Preacher Curl

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

5k Ralk

1 Set